Peak Performance Fitness

Lynbrook | New Hyde Park | NY

Athletic Training

Recipe of the Week: Winter Grain Salad

Makes 4 large meal salads or 6 side salads

Ingredients:

Wild Rice

  • 1 cup wild rice, rinsed
  • 1?4 teaspoon fine sea salt

Carrots

  • 1 pound carrots,* peeled and cut on the diagonal into 1?2-inch-thick slices
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon chili powder
  • 1?4 teaspoon ground cinnamon
  • 1?4 teaspoon fine sea salt

Lemon Dressing

  • 1?4 cup extra-virgin olive oil
  • 2 tablespoons lemon juice
  • 1 teaspoon Dijon mustard
  • 1 teaspoon honey or maple syrup
  • 1 clove garlic, pressed or minced
  • 1?4 teaspoon fine sea salt
  • Freshly ground black pepper

Salad

  • 1?3 cup raw pistachios, roughly chopped, or pepitas (hulled pumpkin seeds)
  • 5 to 6 ounces baby arugula
  • 1?3 cup crumbled goat or feta cheese (about 2 ounces)
  • 3 tablespoons raisins, preferably golden

 

Directions:

  1. To cook the wild rice: Bring a large pot of water to boil. Add the rinsed rice and continue boiling, reducing the heat as necessary to prevent overflow, until the rice is tender but still offers a light resistance to the bite, 40 to 55 minutes. Remove the pot from the heat, drain the rice, and return it to the pot. Cover and let the rice rest for 10 minutes, then uncover and stir in the salt.
  2. To roast the carrots: Preheat the oven to 400°F. Line a large rimmed baking sheet with parchment paper. Place the carrots on the baking sheet and drizzle them with the olive oil. Sprinkle the chili powder, cinnamon, and salt on top. Toss until the carrots are lightly coated in oil and spices. Arrange in a single layer and roast until they are caramelized on the edges and easily pierced through by a fork, 25 to 40 minutes, toss halfway through
  3. To make the lemon dressing: In a small bowl, whisk together the olive oil, lemon juice, mustard, honey, garlic, salt, and pepper to
  4. To prepare the salad: In a medium skillet, toast the chopped pistachios over medium heat, stirring frequently, until fragrant and turning golden on the edges, 4 to 6 Set aside to cool.
  5. In a large serving bowl, combine the cooked wild rice and When you’re ready to serve, drizzle the mixture with just enough dressing to lightly coat the salad (you might have a little extra) and toss to combine. Arrange the roasted carrots down the center and sprinkle the toasted pistachios, crumbled goat cheese, and raisins on top. Serve immediately. This salad is best the day it’s prepared, but it keeps well, chilled, for 2 to 3 days.

 

Original recipe from Run Fast, Eat Slow can be found here!

Recipe of the Week: Veggie Soup with Lentils & Greens

Our Peak Team are big fans of eating with the seasons. This hearty and rustic soup comes together in about an hour and is loaded with vegetables. Let them simmer in a rich, flavorful broth filled with wilted greens & lentils. Bon Appetit!
Prep : 45 mins
Cook Time: 30 mins
Total Time: 1 hr, 15 mins
Servings: 6 servings

Ingredients

  • 3 tablespoons olive oil
  • 1 small sweet onion, chopped
  • 4 cloves garlic, minced
  • 1 small leek, cleaned and sliced (white and light green parts only)
  • 2 stalks celery, sliced
  • 4 medium carrots, peeled and sliced
  • 1 cup butternut squash, chopped into 1/2-inch cubes
  • 3/4 cup French lentils, rinsed and drained
  • 4 cups 32-ounces no / low-salt vegetable stock or broth
  • 14 ounce can chopped canned tomatoes, low salt
  • 2 tablespoons tomato paste
  • 1 lb baby Bok Choy, greens cut as a chiffonade, white parts added with carrots & other vegetables
  • 1/2 cup fresh parsley, chopped
  • 1 tablespoon fresh thyme, chopped
  • sea salt and fresh ground pepper
  • 1/2 teaspoon smoked paprika
  • 1/4 teaspoon cayenne pepper

Instructions

  1. Drizzle the olive oil in a large soup pot or Dutch oven with a heavy bottom. Heat on medium until hot. Add the chopped onion and garlic and sauté until the onion is softened.
  2. Add the leek, celery, carrots, butternut squash, white portion of the Bok Choy and the lentils. Stir gently to coat all vegetables in the olive oil then add the vegetable stock and chopped tomatoes. Season with salt and pepper. Cover the pot with a lid and gently simmer for about 15 minutes.
  3. Add the tomato paste, chopped greens, parsley and thyme. Heat until the greens are just tender.
  4. Garnish with fresh parsley and black pepper. Serve with a hearty whole grain bread if desired.

Notes

  • The soup is easily adaptable by substituting rutabaga or turnips for the butternut squash.
  • Use seasonal greens such as Swiss Chard, Kale, Cabbage or Spinach in place of the Bok Choy if desired.
  • Be sure to cut vegetables about the same size so they will cook more evenly.

Original recipe from Saving Room for Dessert can be found here!

Recipe of the Week: Broccoli Pasta Salad

Prep time: 30 mins
Cook time: 10 mins
Total time: 40 mins

Serves: 4 to 6

Ingredients:
  • 3 cups small broccoli florets
  • 1 cup cut green beans
  • 2 cups uncooked fusilli pasta (try whole wheat or gluten free!)
  • 1 small zucchini, thinly sliced and cut into half moons (or spiralized)
  • 1 cup sliced cherry tomatoes
  • 4 oil-packed sun-dried tomatoes, chopped
  • 8 fresh basil leaves, thinly sliced
  • ¼ cup pine nuts
  • sea salt and freshly ground black pepper
Lemon Tahini dressing: (can be made ahead)
  • 3 tablespoons extra-virgin olive oil
  • 3 tablespoons tahini
  • 3 tablespoons fresh lemon juice, more for squeezing at the end
  • 2 tablespoon white wine vinegar
  • 1 garlic clove, minced
  • ½ teaspoon Dijon mustard
  • ½ teaspoon maple syrup
  • ½ teaspoon sea salt
  • 3 tablespoons water

 

Instructions:
  1. In a small bowl, whisk together the olive oil, tahini, lemon juice, vinegar, garlic, mustard, maple syrup, salt and water. Set aside.
  2. Prepare a large pot of salted boiling water and a large bowl of ice water. Drop the broccoli and green beans into the boiling water and blanch for 1-2 minutes, until tender but still bright green. Remove and immediately immerse in the ice water to stop the cooking processing. Keep in the ice water long enough to cool completely, about 15 seconds. Then, drain and and place on a kitchen towel to dry.
  3. In a large pot of salted boiling water, prepare the pasta according to the instructions on the package, cooking until al dente. Drain and rinse with cold water.
  4. In a large bowl, combine the broccoli, green beans, zucchini, tomatoes, basil and the pasta. Drizzle with the dressing and toss. Season to taste with salt, pepper, and squeezes of lemon, if desired. Sprinkle with the pine nuts and chill for 15 minutes. Can be stored in the refrigerator for up to 2 days.

 

Original recipe from Love & Lemons can be found here!

Recipe of the Week: Jackfruit Tacos

Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: 8 tacos

This jackfruit turns into a plant-based version of “pulled pork” carnitas.

INGREDIENTS

For the jackfruit

  • 2 15-ounce cans green jackfruit in water or brine
  • 1/2 cup minced yellow onion
  • 3 cloves garlic
  • 2 tablespoons extra virgin olive oil
  • 1 to 1 1/2 tablespoons adobo sauce (from 1 can chipotle peppers in adobo)
  • 2 tablespoons cocoa powder
  • 2 tablespoons tomato paste
  • 2 teaspoons ground cumin
  • 1 teaspoon oregano
  • 1/4 teaspoon kosher salt
  • 1/2 cup water

For the tacos

  • 8 corn tortillas
  • Chopped romaine
  • Fresh cilantro
  • fresh salsa
  • Black beans, to serve on the side*

*To keep the meal filling enough (since jackfruit doesn’t have much protein), try to serve with black beans on the side!

INSTRUCTIONS

  1. Rinse and drain the jackfruit in a colander, pressing down to extract as much water as possible. Run your hands through the pieces, pulling and separating them into shreds with your fingers.
  2. Mince the onion. Mince the garlic.
  3. Heat the olive oil in a large skillet over medium heat. Add onion and garlic and sauté for 3 to 4 minutes until tender and fragrant, but before the garlic browns. Add the jackfruit and remaining ingredients (add 1 tablespoon of adobo sauce for a mild recipe, up to 1 1/2 or 2 tablespoons for a spicier recipe). Cook for about 5 minutes on medium low heat until saucy.
  4. If desired, char the tortillas by placing them on an open gas flame on medium for a few seconds per side, flipping with tongs, until they are slightly blackened and warm.
  5. To serve, place the jackfruit, romaine, salsa fresca, and torn cilantro leaves in a warmed tortilla. Serve immediately with refried beans.

 

NUTRITION

Serving Size: 1 Taco

Calories Per Serving: 145

Total Fat 5.4g, Total Carbohydrate 24.5g, Sugars 8.8g, Protein 2.8g

 

Original recipe can be found here!!

Avoiding Overtraining with Athletes

Exercise is an important part of a healthy, balanced lifestyle. Creating the habit of a regular exercise routine provides numerous health benefits including an increase fat free mass, lower blood pressure, and help stimulate cognitive function. It’s important to note that developing a safe and effective exercise regimen is key at any age from younger athletes to senior citizens. Poor exercise selection can result in injury, over reaching and over training. So how can you select the right program to avoid over training?

First, let’s define overtraining. Overtraining is the excessive frequency, volume or intensity of training that results in extreme fatigue, illness or injury (which is often due to lack of sufficient rest, recovery, and perhaps nutrient intake). There are two types of overtraining, aerobic and resistance. Aerobic endurance overtraining results predominantly from an excessive volume overload, this relates to cardiorespiratory training (i.e. running, cycling). Training within the appropriate heart rate zone is important for avoiding overreaching or overtraining. Equipment such as a heart rate monitors are great for those exercising at high intensity workloads to assess target heart rate zones and track progress over time.

The second type of overtraining is resistance overtraining. Resistance overtraining primarily results from excessive high-intensity overload; more specifically too many repetitions using heavy weights or too rapid a rate of progression. For prevention of overtraining, an important component would be a properly planned periodization program developed by an exercise physiologist. This type of programming allows the body to adapt to the stress (exercise) that it is being placed under at a safe rate of progression and volume of the workload.

Different types of overtraining (aerobic, resistance) have been reported to have different signs and symptoms, although performance decrements are commonly a key aspect of both. Signs and symptoms of over training are under or impaired performance, fatigue or exhaustion, mood disturbances, apathy, disturbed sleep, loss of appetite and irritability. There is a high degree of variability between individuals with regard to developing overtraining. Training practices that cause some individuals to thrive may lead to overtraining in others. It is critical to have sufficient rest between training days to facilitate the recovery process. The amount of rest, however, depends on the duration and intensity of the training program and should be individualized for each person. Periods of high-volume or high-intensity training (especially in high level athletes) require sufficient recovery.

 

Brandon Ayala, CSCS